What Are The Best Foods For Omega-3?
Best omega-3 foods. Omega-3 fatty acids are vital to our health, but many of us don’t get enough of them. This can have serious consequences for our well-being. In this post, we’ll take a look at what omega-3 fatty acids are, and why they’re so important. We’ll also discuss the best sources of omega-3, and how you can increase your intake.
What is omega-3 and why do we need it?
Omega-3 fatty acids are a type of unsaturated fat that is essential for human health. Unlike other types of fat, the body cannot produce omega-3 fatty acids on its own. Because they are vital for our health, but can’t be made by our own body, they are known as “essential fatty acids”. Therefore it means that and we must obtain them through our diet. Omega-3 fatty acids are found in a variety of foods, including fish, nuts, and seeds. They are also available in supplement form.
Best omega-3 food sources
There are 11 different types of omega-3 fatty acids. However, the three most important types are alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). ALA is the most common omega-3 in Western diets, and it’s found in plant-based foods, such as nuts and seeds.
Omega-3 health benefits
DHA and EPA are often called marine omega-3s, because they are found in animal-based foods, especially fish. All three types of omega-3 fatty acids are important for human health, but they offer different benefits. For example, DHA is critical for brain development, while EPA has been shown to reduce inflammation.
The health benefits of omega-3
Studies have shown that omega-3 fatty acids offer a variety of benefits for human health. For instance, they can lower blood pressure and triglyceride levels, and reduce the risk of heart disease and stroke. Omega-3 fats are also important for brain health, and may help to reduce the risk of dementia. In addition, they are thought to have anti-inflammatory effects, which can be beneficial for conditions like arthritis.
Omega-3 health benefits
Several trials have examined the effect of fish and fish oil on heart disease. For instance, the GISSI Prevention Trial found that heart attack survivors who took a 1-gram capsule of omega-3 fats every day for three years were less likely to have a repeat heart attack, or stroke, than those who took a placebo. Additionally, the risk of sudden death from cardiac arrest was also reduced by around 50%. Therefore, including omega-3-rich foods in the diet is a great way to boost overall health and well-being.
How much omega-3 foods do we need?
Many health organisations recommend that healthy adults need to consume between 250-500mg of DHA and EPA per day, according to Healthline website. The good news is that you can easily reach this target by eating just 2 servings of oily fish per week.
Best omega-3 food sources
And the daily recommended amount of ALA is 1.1g for women and 1.6g for men, according to WebMD. Once again, it’s very easy to hit this healthy target. Linseeds are the richest source of whole food ALA, and just 1 tablespoon provides a massive 2.35g, which is more than double the recommended daily requirement for women.
The best sources of omega-3
For people who don’t eat fish or seafood, ALA is the best source of omega-3s. The body can convert ALA into DHA and EPA, but this process is inefficient. As a result, it’s important to include all three types of omega-3s in your diet to make the most of the health benefits.
Best omega-3 food sources
The best sources of omega-3 ALA are nuts, especially walnuts, linseeds (flaxseeds), and chia seeds. The best sources of omega-3 DHA and EPA are oily fish, such as salmon, mackerel, herring, tuna, sardines, and anchovies.
Best omega-3 food sources
Lots of other foods are also good sources of omega-3. These include free-range eggs, meat and dairy products from grass-fed animals, hemp seeds, pumpkin seeds, avocados, and leafy greens, such as spinach, broccoli and Brussels sprouts.
How to increase your intake of omega-3
Increasing your intake of omega-3 fats is easy, if you include more oily fish and plant-based sources of fat in your diet. As we’ve already said above, you just need to eat some oily fish twice per week and maybe try adding a regular sprinkling of different nuts and seeds to your soups, salads, smoothies, or stews. If you eat these foods regularly, you can easily meet your daily omega-3 requirements.
Best omega-3 foods sources
However, if you don’t eat fish or other sources of omega-3 fatty acids regularly, you may want to consider taking a supplement. Fish oil supplements are a good option and are widely available in health food shops.
The Bottom Line
Omega-3 essential fatty acids are important for human health. They offer a variety of benefits, including preventing inflammation and reducing the risk of heart disease and stroke. You can increase your intake of omega-3s by eating oily fish, nuts, and seeds. If you don’t eat fish regularly, you may want to consider taking a fish oil supplement.
FAQ 1: How much omega-3 should I take daily?
ANSWER: The recommended daily intake of the marine omega-3s, DHA and EPA, is 250-500mg for healthy adults. You can easily reach this target by eating just 2 servings of oily fish per week. The daily recommended intake of the plant-based omega-3, ALA, is 1.6g for men and 1.1g for women. You can reach the daily target very easily with either 1 tablespoon (10g) of chia seeds, or around 7 walnut halves (15g), or even just a dessertspoon (5g) of linseeds.
Best food sources of omega-3
FAQ 2: What are the best sources of omega-3?
ANSWER: Oily fish, such as salmon, mackerel, herring, tuna and sardines are the best sources of omega-3 fatty acids. If you don’t eat fish regularly, you can also get omega-3s from nuts and seeds. Lots of other foods also contain a moderate amount of omega-3. These include free-range eggs, meat and dairy products from grass-fed animals, hemp seeds and leafy greens, such as spinach and Brussels sprouts.
Best food sources of omega-3
FAQ 3: Do I need to take omega-3 supplements if I eat fish regularly?
ANSWER: No, you don’t need to take a supplement if you eat fish regularly. However, if you don’t eat fish, you may want to consider taking a fish oil supplement to ensure you’re getting enough omega-3s. Fish oil supplements are generally safe and well tolerated. Side effects are rare but can include indigestion, nausea and diarrhoea. If you have any concerns, speak to your doctor.
Best omega-3 foods
Are you tired of trying an endless list of diets that just don’t work? And becoming weary of your efforts, which always result in you regaining all the lost weight? Are you looking for a medically endorsed solution; one based on thousands of hours of clinical experience? Maybe something that doesn’t involve following a restrictive diet, doing lots of exercise, or having invasive surgery…?
Best omega-3 food sources
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Read on to find out about our award-winning solution! But first, allow us to introduce ourselves. We are Martin and Marion Shirran, and we have worked in the field of weight loss for almost 20 years. We are both clinical therapists, and the developers of the globally acclaimed Gastric Mind Band Permanent Weight-Loss Treatment.
Martin and Marion Shirran
Articles about our successful clients have appeared in many different newspapers, including the Daily Mail, The Times, The Telegraph and the Express. Additionally, magazines such as Vogue, Marie Claire, Good Housekeeping, Hello, Woman, Reader’s Digest and Psychologies have featured our work.
Over a thousand people, including medical professionals, celebrities, and members of the public, have travelled from around the world, to experience our weight-loss treatment. They invested their time and money because we are regarded as specialists in the weight-loss arena.
Successful Weight Loss
Some clients simply want to shed their excess weight to look better, however others tell us that health is the main reason. Many of our past clients have successfully reversed medical conditions such as insulin resistance, diabetes, high blood pressure, and fatty liver disease, whereas others have managed to avoid having knee, or hip replacement surgery.
Our weight-loss approach has been the subject of continued research and development over the last fifteen years. Sharon, above, lost 75 pounds. Our youngest client was just fourteen, and the oldest, eighty-six. You may be interested to read about some of our successful clients and see a selection of before and after photos on our Success Stories page.
Some clients wished to lose just a few pounds to fit into their wedding dress. However, Katie, above, lost 100 pounds, and Sarah, below, went on to lose over 140 pounds. As a result, she was featured globally on the TV and in the press. Follow this link to sign up for our course now, and you can start your weight-loss journey today.
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The treatment is based on proven science, incorporating Cognitive Behaviour Therapy, Clinical Hypnotherapy and Neuro-Linguistic Programming and Neuroplasticity. It also includes our own Life Architecture Therapy, along with TCBT, our upgraded version of CBT, which is the subject of our bestselling book, published globally by Hay House. Professor Windy Dryden, of Goldsmiths University in London, endorsed the book, and Professor Philip Zimbardo, of Stanford University in the USA, wrote the foreword.
Omega-3 Food Sources and Health Benefits
You can feel comfortable in the knowledge that our weight-loss approach has been the treatment of choice by many different medical specialists, including doctors, dentists, nurses, anaesthetists and consultant surgeons. You may like to read more details on our Medical Endorsements page.
So, how would you feel, if you had the opportunity today, to sit down over an everflowing cup of coffee, with two experienced, weight-loss specialists? And, what if, over the course of 12 hours, we explained everything you need to know to effortlessly achieve permanent weight loss? And we also shared with you all the tips, techniques and secrets we normally reserve exclusively for our visiting international clients?
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My Weigh Less Delivers…
– Permanent Weight Loss –
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Registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Additionally, she is involved in the government’s All Party Parliamentary Group on Obesity.
We were proud to be nominated the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022.
We also appeared on the This Morning TV show, with Holly Willoughby and Phillip Schofield.
And, in 2010, we travelled to New York to be interviewed on the Good Morning America TV Show.
We are also co-authors of two, bestselling books, on the topic of non-surgical weight loss, published by Hay House.
Below is a selection of weight-loss tips that everyone can start using straight away. And, if you enroll in the My Weigh Less Course, you will learn many more of our helpful tips and techniques about how to achieve successful, permanent weight loss.
Tip No. 1 – Only Eat When You’re Hungry!
This has to be our number one, golden rule, when it comes to achieving successful weight loss. In our experience, most overweight people eat for many different reasons, other than physical hunger. But, if you allow your emotions to control your eating habits, then it is unlikely that you will be able to control your weight as a result. So, before you reach for anything to eat, stop and ask yourself first if you physically NEED to eat, or you just WANT to…
Tip No. 2 – Use a Smaller Plate!
You’ve probably heard this many times before, but it’s a fact that people who use larger plates tend to eat more food than those who eat from smaller plates. No doubt you know about the power of optical illusions. But are you aware of just how much more generous the same size portion of food appears, when presented on a smaller plate, instead of a larger one? Have a look at the image below. It’s known as the Delboeuf optical illusion. If you stick to our mantra, “always go for quality over quantity”, then you will definitely lose weight much more easily.
Tip No. 3 – Drink a Glass or Two of Water Before Your Meal!
Reduce your calorie intake by over 20%, with almost with no effort! Research results, published by Harvard Medical showed that people who drank two large glasses of water, just before eating, on average, consumed around 20% less food compared with when they didn’t drink anything before they ate. This is possibly as a result of the stretching and fullness sensation in the stomach.
Tip No. 4 – Eat Slowly and Mindfully!
A growing number of studies have consistently found a correlation between speed of eating and weight, so it is officially accepted now that faster eaters are definitely more likely to become overweight. Studies have also shown that people are much more likely to eat more when their eating is mindless, as opposed to mindful. So, make meal times an occasion by sitting down at a table, with no distractions. Then eat slowly and savour every mouthful. You will naturally eat less food and also find it easier to lose weight as a result!
Tip No. 5 – Stay Away From Sugar and Highly Processed Foods!
It’s a fact that sugar and highly processed foods have addictive properties! So much so, that many people find that once they start eating these foods, they literally can’t stop. And, of course, if you’re making such poor food choices, this in turn will make it almost impossible for you to lose weight. So, our advice is to choose healthy, unprocessed foods and limit the amount of sugar you consume. As a result, you will have far more control over how much you eat and also how much weight you can lose.
Tip No. 6 – Eat Your Favourite Foods on the Plate First!
You may not be aware of how important this tip is, but the order in which you eat your food can actually have a big impact on how much you consume! It’s quite common for overweight people to “save the best til last” when eating. In other words they only eat their favourite food right at the end. It’s not so surprising then, that they also tend to eat everything on their plate, regardless of how uncomfortably full they feel. Because, of course, they don’t want to miss out on the “best bit”!
However, our advice is to eat your favourite things first. Not only will you enjoy it more, but it’s also much easier to stop when you’ve eaten just the right amount and leave the rest on the plate.
You can read a full breakdown of all the components included in the treatment package on the Course Details page. There is also an explanation of the treatment on the Does This Work? page. We look forward to working with you. Additionally, you can read reviews from medical and other professionals on the Medical Endorsement page.
View Short Animated Want and Need Video Below
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You can read additional information about us and our weight-loss treatment on the Gastric Mind Band website.
Although the weight-loss results and success stories shown on the site are typical, individual results will vary, and are not guaranteed. Weight-loss success depends on each individual’s level of motivation, commitment, food intake and metabolism. Read our full disclaimer in the Terms & Conditions.